Dietitians of Canada this year came up with 39 myths or truths for their national nutrition month campaign. Here are five myths from their files.

By:Dietitians of CanadaSpecial to the Star, Published on Tue Jul 17 2012

Myth or truth? Organic food is healthier than non-organic food. Late-night snacking will make you fatter. Not to sure? You’re not alone. In order to bring the facts to the forefront the Dietitians of Canada came up with 39 for their annual national nutrition month campaign. Here are five myths from their files.

MYTH 1 Organic foods are the safest and healthiest choice for you.

THE TRUTH

Both organic and non-organic foods are nutritious and safe to eat when you’re making healthy choices based on Canada’sFood Guide. Many factors affect a food’s nutritional value, such as where and how it was grown, stored, shipped and even how it was cooked. So organic foods may have more, about the same, or less nutrients than non-organic foods.

And both organic and non-organic foods are grown and produced under strict regulations to make sure they are safe for you to eat. Like any food purchase, buying organic food is a personal choice.

MYTH 2: Avoid carbs if you want to lose weight.

THE TRUTH

Cutting carbohydrates (carbs) might help you lose weight in the short term, but it’s mostly because you are eating less food and fewer calories. Drastically cutting carbs means you’ll miss out on the nutritional benefits of healthy choices like whole grains, fruit, starchy vegetables, and legumes. Because so many foods are off-limits, it can be tough to stick with low-carb diets for very long. The best weight-loss plan is one you can stick with. To lose weight and keep it off, exercise regularly and use Canada’s Food Guide to plan a balanced diet with good food choices in the right amounts for you.

MYTH 3: Late-night snacking will make you gain weight.

THE TRUTH

Late-night snacking can lead to weight gain, but it’s not due to the time on the clock. The trouble is, after-dinner snacking can lead you to eat more calories than your body needs in a day, especially if you’re having high-calorie snack foods and sweetened beverages. If you usually get hungry for an evening snack, try eating dinner a little later. Still hungry? Sip on water with a squeeze of lemon, or go for small portions of healthy choices like whole grain cereal with milk, a piece of fruit, or plain air-popped popcorn.

The recommended number of servings in Canada’s Food Guide is an average amount of food that most people should try to eat every day. You might need to choose more or less food depending on your individual needs such as your physical activity level. The type of food you choose is just as important as how much you eat. The Food Guide recommends that you have a variety of foods and limit foods and beverages high in calories, fat, sugar and salt. Enjoy healthy choices from each food group in the amount that is right for you.

MYTH 5: You need vitamin and mineral supplements to be healthy.

THE TRUTH

Vitamin and mineral supplements can’t replace the benefits of healthy food or provide nutrients such as fibre, carbohydrates, essential fats and protein. Most healthy people can meet their vitamin and mineral needs by following Canada’s Food Guide. There are some times in your life, however, when you might need supplements. For example, Canada’s Food Guide recommends that adults over the age of 50 take 400 IU of vitamin D each day. Also, women who could become pregnant, are pregnant, or are breastfeeding need a daily multivitamin with folic acid. Talk to your doctor or Registered Dietitian about your needs before taking any supplements.

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